First, decide what kind of support you really need.

A few years ago, one of the trainers at my local gym approached me during my workout with an enticing offer: Would I like a free personal training session? Why not, I thought. As a marathoner, I’m always looking for advice on how to improve my strength routine.

We talked about my goals for a minute before he asked me to step on a scale. I paused. Why did I need to weigh myself? He seemed surprised — didn’t I want to lose weight? It was quickly clear that this was not the right fit.

At big-box gyms, it’s common for personal trainers to approach people as they exercise to find new clients, and some gyms offer free training sessions for new members. But many fitness experts say you’d be better off considering your fitness goals and what kind of support you actually want before making an appointment. Trainers can be expensive, and if you’re going to hire one, make sure they’re a match for your goals and motivational style — rather than letting one come to you.

Here’s what to look for, according to personal trainers, coaches and gym owners.

You’ll get the most out of a personal trainer if you outline some tangible goals ahead of time. Are you looking for instruction, like how to lift weights with proper form? Are you looking for coaching and accountability ahead of your first race? Or are you coming back from an injury and looking for specific guidance on how to exercise safely?

Once you determine your goal, look for a trainer whose specialties align with your needs. Rene Wiley, a Nike trainer, recommended discussing your goals with a potential coach or trainer and asking them about their relevant experience. If they don’t have the right background to help you progress, they should be able to direct you to someone who does.

Cole Reagan, a personal trainer in Brooklyn, always asks his potential clients about their goals and the reasoning behind them. Both answers help him understand their trajectory and mind-set, and allow him to decide whether or not they are a good match.

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